[WOD111221] Warm-up Warm-up CHIPPER STYLE WARM-UP 2 SETS 100m Run 10 Up-Downs 10 Air Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Inch Worms + Push-Up Options to switch it up in Round 2… 100m Run 8 Lunge + Twist 8 V-Ups 8 Kip Swings 8 Knee Push-Ups 4 Burpees EXTENDED WARM-UP EMOM x 8…
[WOD111121] Warm-up Warm-up 100m Jog Into… 2 SETS* 6 Box Step-Ups (workout height)** *SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout. **During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail…
[WOD111021] Warm-up Warm-up AMRAP x 7 MINUTES 100m run :45 Plank 8 Scap Pull-Ups* 8 Up-Downs* :30 Rest *Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up) Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees Then prep with Line Drills (25’ each movement)… Knees to Chest Heels to Butt…
[WOD110921] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :40 Single Unders* MIN 2 – 10 Cossack Squats + 10 Slow Air Squats MIN 3 – :40 Inchworm + Push-Up MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans *Switch to DU in the Second Round Weightlifting Back Squat (5-5-3-3-3) 5-5-3-3-3 Back…
[WOD110821] Warm-up Warm-up 2 Sets (8:00 Cap) 10 Cat Cows 10 Moose Antlers 10 Push-Up to Pike 10 Alt. Groiners Into… 2 Sets 7 Barbell Deadlifts 7 Barbell High Pulls 7 Elbow Punches 7 Barbell Strict Press Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 2 TNG Power Cleans…
[WOD110621] Warm-up Warm-up 2 SETS (5:00 MAX for Both Parts) 30 Single Unders 10 Glute Bridges 10 Scap Push-Ups Into… 2 SETS 30 Big Jump Single Unders (or…30 Double Unders) 10 KB Deadlifts 10 KB Upright Row Weightlifting Bench Press (5-5-5-5) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Bench Press (Score…
[WOD110521] Warm-up Warm-up 2 ROUNDS 20 Jumping Jacks 10 PVC Pass Throughs 10 BB Wide Grip Bent Over Row 2 ROUNDS 5 BB Slow Snatch Deadlift 5 BB Snatch Grip Behind Neck Press 10 Controlled Kip Swings Weightlifting Metcon (Weight) 1. EMOM x 5 MINUTES 1 Snatch Deadlift + 1 Hang Power Snatch (Below the…
[WOD110421] Warm-up Warm-up 4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement) Knees to Chest Heels to Butt Figure 4 Lunge with a Twist Toe Walk Heel Walk 4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement) High Knees Butt Kickers Single Leg Hop (L) Single Leg Hop (R) 50m Run (Light-Mod Pace)…
[WOD110321] Warm-up Warm-up AMRAP x 8 MINUTES :45 Bike* :30 Hollow Hold (Alt. each round with Quad Hold) 10 Scap Pull-Ups 10 Ring Rows 10 Up-Downs** *Athletes increase the pace each round **Option to switch to Burpees at 4:00 mark SKILL EMOM x 8 MINUTES MIN 1 – :50 Rope Climb Practice Option* MIN 2…
[WOD110221] Warm-up Warm-up 2 SETS (8:00 Cap…get as far as you can!) 1:00 Row @ Mod Pace 8 Cat-Cow 8 Arm Haulers 8 Alt. Side Lunges Into… 2 SETS :30 Row @ Hard Pace 10 Single DB Front Squats 10 Single DB Strict Press Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to…